Often thought of as an Eastern tradition, meditation has made its journey into the Western world in recent years as a way to reduce stress and increase mindfulness. With the massive rise in health awareness across the past two decades, meditation has now become a practice performed routinely by people worldwide. But what is meditation and how do you do it?
When people hear the word “meditation,” they might visualize monks in a monastery somewhere on a mountainside. But in reality, meditation is a mindfulness technique that can be used by anyone, anywhere, to improve their physical, mental, and emotional well-being. Practicing meditation and mindfulness can mean different things for different people. For example, some may sit cross-legged in a quiet space with their eyes closed while others may meditate by spending time in nature, just watching and listening. Still others may meditate by doing physical activities like jogging or riding a bicycle. But in its simplest form, meditation involves focusing your attention and calming your mind to enter a state of deep relaxation.
Meditation has a wide variety of benefits from reducing stress, anxiety and depression to boosting creativity, improving focus and providing a sense of inner peace. There are a variety of different types of meditation, all with their own unique advantages. Some forms of practice focus on a particular aspect of your mental and emotional health, such as stress or anxiety reduction, while others take a more global approach and focus on building and exercising a general mindfulness. Beyond its mental and emotional benefits, meditation can be one of the most effective tools for improving your physical health.
Meditation techniques vary from person to person, but they generally involve training your attention on a single point of focus, like your breath or a mantra. Narrowing your focus like this allows you to be more present in the moment instead of getting lost in the worries and stresses of the day. Instead of thinking about what has happened in the past or what is going to happen in the future, you’re able to focus only on what is currently happening and in turn, your mind has a chance to reach a point of calmness and clarity. Across this article we’re going to discuss:
- What is meditation?
- What are the benefits of meditation?
- How do you meditate?
- A closer look at guided meditation
- What is mindfulness meditation?
- What is the difference between mindfulness and meditation?
- How to stick with it
What are the benefits of meditation?
Can meditation really help you manage your stress better, maintain good mental health, and even boost your immune system? While the research on the benefits of meditation and mindfulness is still in its early stages, the science suggests that the answer to these questions is a resounding “yes.” Here are 9 of the biggest benefits of meditation and mindfulness.
1) Reduces stress
You’ve probably heard that meditation can reduce stress and anxiety, but there’s mounting scientific evidence that supports this claim. A recent study in the
and drop
, found that mindfulness meditation programs can significantly improve self-image and self-esteem in those who suffer from anxiety. People with low self-esteem, for example, became less self-critical after a couple of months of practising mindfulness meditation.
5) Increases self-awareness
6) Helps with pain management
7) Helps fight addiction
8) May reduce blood pressure, lower weight and fight disease
We’ve already looked at many of the benefits of meditation, from less stress and anxiety, to reducing pain, and helping with concentration. But, one of meditation’s biggest benefits is its potential physiological affects. Recent studies have shown that meditation can help you lose weight and lower blood pressure. It can also lower your risk for heart disease, diabetes, and even cancer. On top of all of these physiological benefits, meditation has been shown to improve memory, mood, and brain function. The science is clear: meditation contributes to both a healthy mind and body.
9) Can be done anywhere
One of the big advantages of meditation is that it can be practiced anywhere and at any time. Whether you’re at your place of work, at home or even out shopping, one of the best things you can do when you’re feeling stressed or anxious is to take a moment to calm your mind and meditate. Step out of the situation and devote a few minutes to sitting quietly and focussing on your breathing or a mantra. Even ten minutes may give you the clarity and reset you need to approach the situation differently. I often hear people say they don’t know how they can fit meditation into their everyday lives but really, it can be as simple as stepping away and taking a few deep breaths when you’re feeling stressed. Even better, with a little practice you may find that meditation can help you become a calmer and more centered person in all areas of your life.
How Do You Meditate?
There are a number of ways to meditate, and each one has different benefits. Some meditation techniques are designed to quiet the mind, others to calm the emotions. Some help you focus on a single object, like a flame or a flower, while others guide you through a series of different thoughts and images.
The first step to meditating is figuring out what type of meditation you want to do. A lot of people start with concentrative meditation because it is one of the easiest forms to learn. This kind of meditation, which focuses on one thing such as your breathing, a mantra, or your body, is great for beginners because it requires almost zero effort. However, you can also expand your meditation practice. For example, you can practice mindfulness meditation, which focuses on observing and accepting what is going on around you, or open-monitoring meditation, which involves observing your environment while keeping your mind as “open” as possible.
Learning to meditate can be frustrating, especially when you’re first starting out. Many people complain that they can’t stop their thoughts, or that they feel like they’re not doing it right. (Don’t worry, you’re not alone!) The first thing you should know is that it takes time to learn how to meditate, and no one expects you to be able to shut out the world immediately. The key is to take a step back and not get too caught up in expectations or how you “should” be meditating. (Remember, everyone is different!) There are tons of different ways to meditate and increase mindfulness, and you might need to try out a bunch of them before you find the type of meditation that works best for you.
A Closer Look at Guided Meditation
Does the idea of sitting quietly with your own thoughts bore you to death? Fear not!
While silent, focused meditation may be for some, it can be difficult to adapt to the slow (still) pace when we live in such a busy world. Enter:
Guided Meditation
.
Guided meditation is a technique that makes it easier to meditate (that’s why it’s called guided meditation – it’s like a map or a set of instructions you follow). During guided meditation you’re being led through the process by a trained meditation teacher. This can be done in-person or by recording (I personally love a lot of the guided meditations on Spotify). The idea is that you can learn to meditate by following a clearly structured, step-by-step series of instructions that lead to a relaxed state of mind, so you can get an idea of how to meditate without having to figure out how to do it on your own. The meditations can help you learn about your own psyche and what is hidden within it, or to reach a state of deep relaxation in which your mind is calm and free of thoughts. If you want to get started meditating and increase mindfulness, or want to continue with consistency, guided meditation is a great way to go.
What is mindfulness meditation?
What is the difference between mindfulness and meditation?
Stick With It
It takes a lot of determination and patience to feel comfortable with meditation. You might even feel like you’re not doing it right, and you may notice yourself becoming angry or emotional. Dig deeper into these thoughts!
The more you meditate, the more you can embrace a peaceful state of mind, releasing stress, anxiety, and alleviating symptoms of depression. In time, meditation can become a part of your daily routine. And the more you meditate, the easier it becomes.
Why is meditation so popular?
Meditation has been around for thousands of years, and has been practiced by millions of people around the world. In recent years, however, it has become increasingly popular in the West, and has been touted as a cure-all for everything from stress and anxiety, to chronic pain and sleep disorders. Because it has so many positive effects, and is something that nearly anyone can do, it’s worth considering whether meditation is worth trying for yourself, even just to increase your general mindfulness of the world around you.
Some people seem to be born with a natural love for meditation, but for the rest of us, it takes practice. And that means that, at first, meditation may seem difficult, boring or pointless. But the benefits of meditation are very real. Meditation is a way of taking a time out from everyday life to pay attention to your body, your mind, and the world around you. It’s not a religion, and it doesn’t involve chanting or rituals. Instead, meditation is an opportunity to get to know yourself better. It’s a chance to step back and reflect, to gain perspective and shed some light on the workings of your mind.